Friday, December 6th

Deload Week

Push Press/Jerk Mobility: Shoulder, wrist, lat, forearm & core mobility

then, with a :30 running clock:

500M Row

100 Jump Rope Singles

20 Stationary Lunges (10/leg)

15 Pushups

10 Ring Rows

5 Inch Worms

Not scored.

*focus on moving correctly at 60-70% intensity.

*Tonight’s 6pm class will be cancelled so that we can set up for Saturday’s Granite Games Winter Throwdown.  If you can help us set up please let us know.  The more the merrier!  We’ll start setting up at 6:00 sharp.

*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors!  The first heat starts at 9:00am.

Thursday, December 5th

Deload Week

Snatch/OHS mobility work

then,

With a :30 running clock:

1 Lap Run

15 GHD SItups

15 Back Extensions

300M Ski Erg

30 Full Crunch

30 Superman Extension

Not scored.

*focus on moving correctly at 60-70% intensity.

*This Friday the 6pm class will be cancelled to set up for Saturday’s  Granite Games Winter Throwdown.  If you can help us set up please let us know.  The more the merrier!  

*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors!  The first heat starts at 9:00am.

Wednesday, December 4th

Last day of Test Week

30 minutes to establish a max:

Full Clean

Front Squat

Test 1: Max Pushups, 1 attempt (No hand release, chest touches floor and elbows lock out each rep)

Test 2: Max Ring Rows, 1 attempt (Chest to rings, full extension of arms at bottom. Lying under dead hanging, hip height rings)

 

*This Friday the 6pm class will be cancelled to set up for Saturday’s  Granite Games Winter Throwdown.  If you can help us set up please let us know.  The more the merrier!  

*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors!  The first heat starts at 9:00am.

Tuesday, December 3rd

Make Up Day.

*This Friday the 6pm class will be cancelled to set up for Saturday’s  Granite Games Winter Throwdown.  If you can help us set up please let us know.  The more the merrier!  

*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors!  The first heat starts at 9:00am.

Monday, December 2nd

Test Week

Test 1: Max Unbroken Double Unders, 2 attempts

30 minutes to establish a max:

Shoulder Press

Thruster

Test 2: 2000M Row for time.

*This Friday the 6pm class will be cancelled to set up for Saturday’s  Granite Games Winter Throwdown.  If you can help us set up please let us know.  The more the merrier!  

*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors!  The first heat starts at 9:00am.

Sunday, December 1st

Test Week

Powerlift Total:

Max Back Squat

Max Deadlift

Max Bench Press

score = total weight.

*This Friday the 6pm class will be cancelled to set up for Saturday’s  Granite Games Winter Throwdown.  If you can help us set up please let us know.  The more the merrier!  

*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors!  The first heat starts at 9:00am.